Fitness
PRENATAL YOGA ROUTINE
By Jyothi Larson and Ken Howard
Prenatal yoga adapts some traditional yoga postures, called
asanas,
in order to meet the needs and changes of pregnancy. You can do the
asanas below as a series or you can "mix and match," depending on how
you feel on a particular day and your time constraints. All the
movements should be done gently, never forcing a stretch. Listen to
your body to best determine which postures to do, how long to hold
them, and the number of repetitions. During the movements, breath in
slowly through your nose, feeling the air come into your lungs, and
then breath out gently through your nose. Connect one breath to another
fluidly.
Asana: Half Neck Rolls Benefits: Relieves tension in the neck and shoulders. Relaxing.
Timing: Anytime.
Description:
Begin in a standing or seated position. Inhale. As you exhale, bring
your chin to chest. Inhale and bring head back up to center. Exhale,
and bring your right ear towards right shoulder. Hold this position for
approximately 15 seconds, breathing during this time. Inhale and slowly
raise your head back to center. Exhale slowly and repeat movement with
left ear and left shoulder.
Repetitions: Three times on each side.
Asana: Shoulder Rolls Benefits: Opens up the chest and upper back, relieves tension in shoulders and upper back. Relaxing.
Timing: Anytime.
Description:
Begin in a standing or seated position. Rest fingertips of each hand on
respective shoulder, thumb towards back. As you inhale, bring elbows
forward and lift them towards the ceiling. Exhale and bring elbows back
behind you and down. As elbows come forward, feel your back opening up.
As elbows come back, feel you chest opening. Make three backward
circles. Repeat three times in a forward motion
Repetitions: Three circles in each direction.
Asana: Cat and CowBenefits: Stretches back and strengthens abdominal muscles. Great for relieving aches in lower back. Relaxing and energizing.
Timing: Morning, afternoon or early evening.
Description:
Get on floor on all fours. This is a great position because the baby is
no longer resting against the nerves in your back. Bring hands forward,
palms touching the floor, and raise your buttocks and back so you form
a tabletop, with your hands under your shoulder and knees below hips.
Inhale.
Exhale and bring tailbone slightly back, bringing energy through your
spine. Your back should be very slightly curved. Let your head hang
down, looking at your knees. Inhale, bringing tailbone slightly forward
as you lengthen your spine and lift head towards ceiling. Exhale and
repeat.
Repetitions: Three times.
Asana: Child's Pose Benefits: Expands chest and opens up lower back. Relaxing.
Timing: Anytime.
Description:
Go onto floor on all fours, open up the knees, toes together, heels
separated. Sit back on heels. Lower yourself down onto forearms and
lower forearms to the floor. Bring forehead to the floor. As your belly
gets bigger, you can put a pillow under your forehead. Breath and
relax. Stay in this position as long as it is comfortable,
concentrating on slow, rhythmic breathing. Walk hands up to chest and
inhale into sitting position.
Repetitions: Once.
Asana: Squats Benefits: Strengthens legs and opens up pelvic area. Energizing.
Timing: Morning, afternoon or early evening.
Description:
Inhale. As you exhale, bend knees and bring them over your toes. Lower
your buttocks towards the floor. The soles of your feet should be flat
on the floor as you go into your squat. Bring elbows to the inside of
your knees and bring hands into prayer position. If this position is
too strenuous on your legs, sit on a pillow. Keep back straight and
hold for about 20 seconds. Bring hands behind you, sit on your
buttocks. Stretch your legs and move them up and down to release any
tension.
Repetitions: Once, increasing the length of the hold as you get more comfortable with the position.
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About The Author
Jyothi Larson and Ken Howard are regular contributors to Your Baby Today.
